Spring is here and that means one thing - it's time for spring cleaning.
The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.
When things get this out of hand it's easy to just give up.
Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair.
What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me.
They've given up.
Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.
Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be.
The good news is that you aren't stuck.
In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.
I know I'm making it sound easy, and when you approach it this way it is easy.
Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...
The Diet Dabbler
You know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.
Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned.
Maybe you can relate.
The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.
The Action Taker
You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.
Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they're loving every minute of it.
Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong.
Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me.
Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.
Get serious about your results and begin the last weight loss program that you'll ever do. Contact me today to get started on a program that will deliver results.
Then you can kick your diet dabbling days to the curb.
Saturday, March 15, 2008
Sunday, March 02, 2008
Want the Secret to Great Abs?
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked is "How can I get great abs?"
You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you.
Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack.
You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.
You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.
Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.
It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too.
Answer the following two questions to see how your routine measures up:
How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?
I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.
Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.
What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
- Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
- Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
- Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it.
See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer.
www.tripleimpactcoaching.com
www.nordinezouareg.com
www.myspace.com/nordinezouareg
You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you.
Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack.
You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.
You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.
Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.
It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too.
Answer the following two questions to see how your routine measures up:
How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?
I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.
Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.
What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
- Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
- Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
- Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it.
See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer.
www.tripleimpactcoaching.com
www.nordinezouareg.com
www.myspace.com/nordinezouareg
Thursday, February 21, 2008
Do Your Kids Exercise?
A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease.
Now that last statement wasn't from the study - that was my own prediction.
But really, the statistics don't lie - a study done at Johns Hopkins concluded that a child's weight increases with the number of hours they spend in front of the television each day.
Are you cringing yet? What parent hasn't popped in a DVD to occupy the kids for a few hours?
And what about your child's diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?
Childhood obesity is now described as an epidemic. It puts your child's health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children.
I'm not telling you anything that you don't already know. It doesn't take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.
The 'why' is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little.
But I have to ask... are you setting a good example by your eating habits? This may be a painful question to want to answer - but the truth sometimes hurts (and is good for us).
Maybe you've noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue.
What do your kids eat?
Think about your child's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods?
Maybe you aren't sure what your kids are eating. Do some investigation by observing and talking to them about what they eat.
Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy.
How much activity do your kids get?
Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.
Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes.
A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.
Monkey see monkey do
This issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn't, and this is certainly true when it comes to diet and exercise.
Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?
As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn't a responsibility that you take lightly.
If your eating habits and activity level have slipped it may be time for you to turn things around. It's never too late to set a positive example for your kids - the key is to act now.
Contact me today to get started on a program that will transform your body and renew your lifestyle. There's nothing better for motivation than dropping a few sizes!
Wednesday, February 20, 2008
A Coincidence?????
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and science shows that carrots greatly enhance blood flow to and function of the eyes.?
A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.?
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.?
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.?
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.?
Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.?
Eggplant, Avocadoes and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).?
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.?
Olives assist the health and function of the ovaries.?
Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes.?
"The news isn't that?fruits?and?vegetables?are good for you, it's that they are?so?good for you,?they can save your life."
Tuesday, February 12, 2008
The 12 minutes Corporate Warrior Workout
Physical exercise is the most important beneficial factor in maintaining the balanced dose of positive mental and physical energy that allows a corporate person to face any challenges while travelling. Here are some tips to help you stay energized throughout your days:
Be realistic
You probably won't be able to fit in your normal weekly workouts, and that's okay. Shoot for completing at least 50% of your normal regimen.
Plan ahead
Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).
Scope out local gyms
If you are staying somewhere that doesn't provide a workout area, then inquire at nearby fitness centers for their rates. Often they offer day passes for minimal fees.
Pack a pair of light dumbbells or Tubing in your suitcase
The dumbbells or Tubing take up very little space, yet can provide you with an entire upper and lower body workout routine.
Be creative
Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, water-skiing, beach volleyball, etc. Effective workouts aren't limited to the standard walking, jogging and fitness machines.
Try out your travel routine at least once at home
A new workout that you've never done before will require more time and preparation. You can either hire a personal trainer to show you the routine once or twice, or buy a video DVD like the Total Body Work that I created and made available at the #1 Spa/Resort in the World, Miraval Life In Balance. Being prepared help you avoid any frustration and the temptation leading to use it as an excuse not to workout.
Prepare your snacks.
If your journey includes a lot of time in the in the plane or in the car, be sure to pack some healthy snacks so you aren't forced to eat at the fast food and convenience shops along the way. The key to success in maintaining a balanced energy level is to eat 5 to 6 small meals spaced every three hours, rather that 1 or 2 big ones.
Fool around in the pool
If lounging poolside is part of your vacation plans, then jump in the pool every 20 minutes for 5-10 minutes of pool walking or running.
Here is a quick, simple 12 minute circuit workout that only requires dumbbells or a resistance band and can be done anywhere. Complete at least one set of 12 to 20 reps of each exercise. Rest minimally between sets. This workout should not take you more than 12 minutes.
Push-up: 20 repetitions
Overhead Shoulder Press: 20 repetitions
Biceps Curls: 20 repetitions
Triceps Dips: 20 repetitions
Bend-Over Rows: 20 repetitions
Front Raises: 20 repetitions
Lunges: 20 repetitions
Calf Heel-raises: 20 repetitions
Hamstring dead lifts: 20 repetitions
Abdominal crunches: 20 repetitions
Be realistic
You probably won't be able to fit in your normal weekly workouts, and that's okay. Shoot for completing at least 50% of your normal regimen.
Plan ahead
Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).
Scope out local gyms
If you are staying somewhere that doesn't provide a workout area, then inquire at nearby fitness centers for their rates. Often they offer day passes for minimal fees.
Pack a pair of light dumbbells or Tubing in your suitcase
The dumbbells or Tubing take up very little space, yet can provide you with an entire upper and lower body workout routine.
Be creative
Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, water-skiing, beach volleyball, etc. Effective workouts aren't limited to the standard walking, jogging and fitness machines.
Try out your travel routine at least once at home
A new workout that you've never done before will require more time and preparation. You can either hire a personal trainer to show you the routine once or twice, or buy a video DVD like the Total Body Work that I created and made available at the #1 Spa/Resort in the World, Miraval Life In Balance. Being prepared help you avoid any frustration and the temptation leading to use it as an excuse not to workout.
Prepare your snacks.
If your journey includes a lot of time in the in the plane or in the car, be sure to pack some healthy snacks so you aren't forced to eat at the fast food and convenience shops along the way. The key to success in maintaining a balanced energy level is to eat 5 to 6 small meals spaced every three hours, rather that 1 or 2 big ones.
Fool around in the pool
If lounging poolside is part of your vacation plans, then jump in the pool every 20 minutes for 5-10 minutes of pool walking or running.
Here is a quick, simple 12 minute circuit workout that only requires dumbbells or a resistance band and can be done anywhere. Complete at least one set of 12 to 20 reps of each exercise. Rest minimally between sets. This workout should not take you more than 12 minutes.
Push-up: 20 repetitions
Overhead Shoulder Press: 20 repetitions
Biceps Curls: 20 repetitions
Triceps Dips: 20 repetitions
Bend-Over Rows: 20 repetitions
Front Raises: 20 repetitions
Lunges: 20 repetitions
Calf Heel-raises: 20 repetitions
Hamstring dead lifts: 20 repetitions
Abdominal crunches: 20 repetitions
Wednesday, December 12, 2007
When Holiday Tips Fall Short
Another day another article on Holiday weight loss tips. Have you ever wondered why everyone you know still gains weight this time of year - despite the fact that Holiday weight loss tips are passed around in greater numbers than Christmas cookies?
Don't get me wrong - weight loss tips are great. I love to find creative ways to cut calories and increase activity during the most fattening time of the year. In fact, here are 10 great tips that will prevent you from gaining weight over the holidays:
The truth is that if you follow these tips you will see a drop in Holiday pounds and you may even lose a pound or two...but don't expect to reshape your figure with them.
Let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds while reshaping your body. Simply avoiding certain foods or burning a few extra calories won't produce the breathtaking results that you crave.
Here's the bottom line: To transform your body you must know what you trully desire and you must commit to that desire then and only then you can introduce new and challenging exercise to your routine.
You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.
In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. They emphasis on the practical stuff, they never trully take the time to make the connection between their body and their mind in order to find what they trully desire.
You try a new fad diet. The latest exercise gizmo. An ineffective routine at the gym. It's not that you aren't willing to put in the effort - you're just doing the wrong thing...you're just thinking the wrong way.Think about this for a moment...
What if 2008 was the year that you took control of your body? The year that you threw your fat clothes away...the year that you were proud to put on a bathing suit…the year that your doctor congratulated you on your improved health...the year that your family and friends - and that special someone - showered you with compliments.
It's possible. Even more possible than you think.The thing is that you need to direct your effort in an effective way. It all comes back to introducing a new focus, an new approach, a new aspect on life and of course challenging exercises into your routine.
This is where I come in. You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in. However, I can't promise that it will be easy, I'm just saying IT WILL BE EASIER!
You'll work hard but it will be quick, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.In this season of gift giving don't miss the opportunity to give yourself the gift that you really want – a new strong desire to be fit, a new body. A tight body. A stronger body. A healthier body.
Get a copy of my new book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head!
Contact me and start your transformation!
Don't get me wrong - weight loss tips are great. I love to find creative ways to cut calories and increase activity during the most fattening time of the year. In fact, here are 10 great tips that will prevent you from gaining weight over the holidays:
- Limit your intake of calorie laden beverages. Eggnog, champagne, mochas, and hot chocolate all have one thing in common: they are packed with empty calories - avoid these beverages and load up on water instead.
- Officially schedule exercise into your calendar. It's just too easy to let workouts slide this time of year - make a commitment to exercise and keep it.
- Forego the goodie making. By keeping your home free from Holiday treats you will undoubtedly gain fewer pounds. However, if you simply have to make those Christmas cookies then chew gum during the baking process to prevent snacking.
- Have fun being active. Winter is a great time to burn calories outdoors. Go skiing for a day or take the kids sledding. No snow in sight? No problem - take a brisk bike ride or power walk through the mall.
- Use healthy ingredients. Your Holiday meal will taste even better when you seek out fresh, organic and low fat ingredients - and you'll feel better too.
- Learn to compromise. Dying to have that peppermint mocha? Go ahead - but have it with nonfat milk and pass on the whipped cream.
- Don't go hungry. The Holidays are a dangerous time for your metabolism. Focus on eating small balanced meals every few hours to keep your metabolism going strong.
- Enjoy a sample. No one says you have to completely avoid the appetizers and desserts at your Holiday party - just enjoy in moderation.
- Focus on family not food. Let's face it, this time of year is big on two things: family and food. Make an effort to place your focus primarily on your family.
- Stick to your strategy. The best way to gain weight over the Holidays is to approach them without a plan. Using the above tips, write down the ways in which you plan to avoid weight gain this year - then periodically check up on yourself.
The truth is that if you follow these tips you will see a drop in Holiday pounds and you may even lose a pound or two...but don't expect to reshape your figure with them.
Let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds while reshaping your body. Simply avoiding certain foods or burning a few extra calories won't produce the breathtaking results that you crave.
Here's the bottom line: To transform your body you must know what you trully desire and you must commit to that desire then and only then you can introduce new and challenging exercise to your routine.
You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.
In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. They emphasis on the practical stuff, they never trully take the time to make the connection between their body and their mind in order to find what they trully desire.
You try a new fad diet. The latest exercise gizmo. An ineffective routine at the gym. It's not that you aren't willing to put in the effort - you're just doing the wrong thing...you're just thinking the wrong way.Think about this for a moment...
What if 2008 was the year that you took control of your body? The year that you threw your fat clothes away...the year that you were proud to put on a bathing suit…the year that your doctor congratulated you on your improved health...the year that your family and friends - and that special someone - showered you with compliments.
It's possible. Even more possible than you think.The thing is that you need to direct your effort in an effective way. It all comes back to introducing a new focus, an new approach, a new aspect on life and of course challenging exercises into your routine.
This is where I come in. You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in. However, I can't promise that it will be easy, I'm just saying IT WILL BE EASIER!
You'll work hard but it will be quick, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.In this season of gift giving don't miss the opportunity to give yourself the gift that you really want – a new strong desire to be fit, a new body. A tight body. A stronger body. A healthier body.
Get a copy of my new book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head!
Contact me and start your transformation!
Monday, December 03, 2007
Will You Make It Through The Holiday Season
I love this time of year-don't you? The holiday season gains momentum in a flurry of parties and festivities as each day brings us closer to the New Year. However, there is a downside...
We have officially entered the 'Season of Excuses.'
That's right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it's Christmas, after all...
Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven't exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.
Here are the more popular excuses...maybe they sound familiar:
I Don't Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can't exercise today, but don't believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.
I Don't Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own...or to quit right along with them. Let's be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don't let someone else's laziness get in the way of your success.
Another Day Won't Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won't wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.
I'll Never Reach My Goals Anyway: It's been years since you've been in shape and the number on the scale is so large that you don't even know how long it would take to lose it all. It's easy to give up when the task at hand is overwhelming. However, I am here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don't have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.
Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale?
Conquer each excuse: Don't let excuses derail your goals any longer. Use these three tips and get the results that you deserve:
Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.
Keep it interesting. Do you do the same thing over and over? No wonder you've started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.
Treat yourself to Personal Training or Personal Coaching. Sometimes a little help goes a long way. All of my personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.
Don't wait another day-contact me today to get started on the right fitness program for you. Together we will get you the results that you deserve.
We have officially entered the 'Season of Excuses.'
That's right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it's Christmas, after all...
Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven't exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.
Here are the more popular excuses...maybe they sound familiar:
I Don't Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can't exercise today, but don't believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.
I Don't Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own...or to quit right along with them. Let's be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don't let someone else's laziness get in the way of your success.
Another Day Won't Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won't wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.
I'll Never Reach My Goals Anyway: It's been years since you've been in shape and the number on the scale is so large that you don't even know how long it would take to lose it all. It's easy to give up when the task at hand is overwhelming. However, I am here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don't have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.
Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale?
Conquer each excuse: Don't let excuses derail your goals any longer. Use these three tips and get the results that you deserve:
Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.
Keep it interesting. Do you do the same thing over and over? No wonder you've started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.
Treat yourself to Personal Training or Personal Coaching. Sometimes a little help goes a long way. All of my personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.
Don't wait another day-contact me today to get started on the right fitness program for you. Together we will get you the results that you deserve.
Friday, November 23, 2007
DECEMBER BOOK SIGNING EVENT - CHANGE OF TIME/DATE
Nordine's talk and book signing at Barnes & Noble on La Cholla, Tucson, AZ, will now take place on SATURDAY 1ST DECEMBER 2007 at 2:00pm, and not as previously advertised.
See you there......
See you there......
Tuesday, November 20, 2007
Holiday Eating Tips
It's that time of year again - holiday season! Here's something to look forward to: between Turkey day and the New Year the average person will gain between 7 and 10 pounds. The good news is that you can avoid these additional pounds with a little know how.
For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:
Tip #1: Take 2 steps to start your day right.
Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.
Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.
You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)
Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.
Tip #2: Lighten the menu.
If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:
Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.
Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.
Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.
Roast vegetables without oil - use cooking spray instead and toss them with dill.
Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.
Put out an assortment of fruit for dessert instead of pies.
Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.
Tip #3: Use strategy.
Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.
On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.
Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.
Tip #4: Pace yourself.
Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.
You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.
This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.
Well, there you have it - four tips that will get you off to a fit and healthy holiday season.
Want to make this holiday season extra special? Join my online training program at http://www.fitnessprograms4life.com/ . Together we will keep the holiday pounds away.
For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:
Tip #1: Take 2 steps to start your day right.
Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.
Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.
You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)
Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.
Tip #2: Lighten the menu.
If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:
Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.
Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.
Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.
Roast vegetables without oil - use cooking spray instead and toss them with dill.
Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.
Put out an assortment of fruit for dessert instead of pies.
Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.
Tip #3: Use strategy.
Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.
On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.
Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.
Tip #4: Pace yourself.
Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.
You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.
This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.
Well, there you have it - four tips that will get you off to a fit and healthy holiday season.
Want to make this holiday season extra special? Join my online training program at http://www.fitnessprograms4life.com/ . Together we will keep the holiday pounds away.
Thursday, November 01, 2007
Questions and Answers
Here are 6 fundamental questions asked to Nordine during a Webinar.
Question 1: How does fitness affects one's spiritual being?
NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.
There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.
Question 2: I really want to change but how?
NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.
Question 3: How do I know I have a desire to be fit?
NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.
Question 4: How can I exercise without thinking of it as a burden?
NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.
Question 5: What are the three fundamental expressions of life?
NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.
Question 6: What are the three fundamental expressions of life?
NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.
Question 1: How does fitness affects one's spiritual being?
NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.
There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.
Question 2: I really want to change but how?
NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.
Question 3: How do I know I have a desire to be fit?
NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.
Question 4: How can I exercise without thinking of it as a burden?
NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.
Question 5: What are the three fundamental expressions of life?
NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.
Question 6: What are the three fundamental expressions of life?
NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.
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